Chair Dips

Triceps, Chest, ShouldersChair

A bodyweight staple for targeting the triceps and shoulders using a sturdy chair. Keep joint pathing tight to keep stress off your shoulder capsules.

How to do it

1Sit on the edge of a sturdy chair and grip the seat right next to your hips.

2Slide your glutes off the seat, supporting your bodyweight on your hands with knees bent.

3Smoothly lower your body by bending your elbows to 90 degrees, pointing them straight back.

4Press through your palms to lockout your arms and return to the starting position using your triceps.

Common mistakes

Dipping too low, placing severe stress on your shoulder joints.

Flaring your elbows out to the sides, removing tension from the triceps.

Drifting your hips too far forward from the chair, creating bad shoulder leverage.

Breathing

Inhale as you lower your body down, and exhale as you press back up to the top.

Make it harder or easier

To make it easier, bring your feet closer to the chair and assist with your legs. To make it harder, extend your legs out straight or elevate your feet.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.